Patrick McDeed

@Alan_Couzens Sounds entertaining to me!

I mean think about it... Despite being the same thing, day in, day out... You do it everyday without having to motivate yourself ✅ You never (OK, rarely) hurt yourself while doing it ✅ It always leaves you feeling pleasantly minty fresh! ✅✅

If your coach's primary concern is keeping you "entertained", get yourself a new coach. When your training becomes as exciting as brushing your teeth, you're doing it right.

@Alan_Couzens @andrewjgunn Really helpful and well timed thread!

"Hi AC. Great insight, thanks for sharing. When thinking about the recovery cycle, so you think of this as each loading day, or a loading cycle of a training block of say 3 weeks?" - @andrewjgunn Great Q, Andrew! Different aspects of recovery operate over different timeframes (as the chart below from a presentation that I did a while back shows)... Metabolic recovery, i.e. restoration (& potential supercompensation) of glycogen is quick - a matter of days. Structural recovery of the systems involved in improving aerobic capacity e.g. mitochondrial biogenesis occurs more slowly - a matter of weeks. In order to improve, both time scales must be considered, i.e. the multi-day cycle of recovery of energy/glycogen & the multi-week cycle of structural changes that increase the aerobic capacity. In practice, these are represented by the short load-recovery cycles ("microcycles") that operate over ~a week and the medium load-recovery cycles ("mesocycles") that operate over ~a month.

A little more on supercompensation... "Alan could you elaborate on supercompensation in terms of a training cycle? My belief has been that the taper (and deloads) is where this primarily occurs. Are you saying we should train less in the “recovery hole”? Thanks!" - @runliftrunlift Selye's General Adaptation Syndrome describes how we respond physiologically to any stressor. Initially, with alarm where energy stores are mobilized as the stressor is applied, then with resistance as our body responds by becoming stronger so that if it encounters the stressor again, it is in a better position to deal with it. In performance terms, the above correlates with an initial reduction in performance capacity followed by a gradual return to normal & then, if sufficient recovery time is allotted, a 'super' performance level above the athlete's initial level! This is called supercompensation. If insufficient time is allowed between loading and the return to loading, the athlete may return to their initial level of performance, but will miss out on the super part of supercompensation, i.e. they will do the load but they won't get better. This hanging out in the "recovery hole" or, as I like to call it "setting up camp in the valley of fatigue" shows up as a performance plateau. The long & short of it... Don't be in a rush to get back to loading after recovery. All of the 'good stuff' happens in that last 20% or so of recovery time.

@baidal_miguel @Alan_Couzens With sufficient population level and athlete specific data, "mixed effects" methods can be adapted for tree based ML models to account for the athlete specific "weights" or individual trajectories. So many fun tools to play around with in Python!

@Alan_Couzens Hi Alan. Your knowledge and the way you transmit it is fascinating. Little Q: Do you see it possible to establish the weight that each parameter would have on a given profile? I understand that they do not affect equally to all individuals... Thx

A little #FunWithData today... Looking at how much of an influence different factors have on #TrainingResponse (Banister's k1) using a Decision Tree model.... 1/CTL (negative) CTL has the largest influence on training response for most athletes. This is just the nature of diminishing returns, i.e. novices respond more/faster than athletes with a long training history because they're starting from zero. 2/HRV (positive) A high HRV is a good sign that the athlete will get good fitness benefit from a high training load that day. Particularly when paired with the below... 3/TSB (positive) The higher the TSB, the more training response an athlete is likely to get from a given amount of load )of course, it must be <0 to qualify as load, but not too much <0) 4/RHR (negative) When resting heart rate is higher than normal, the athlete's training response is likely to be compromised. 5/Soreness (negative) When soreness is higher than normal, the athlete's training response is likely compromised. For this reason, we should consider each of the above when deciding to load an athlete.

@Alan_Couzens Probably not a good sign I often feel subtweeted here... 😬

One of the biggest errors I see: Trying to schedule recovery. "I won't be able to train much this week, so it will be a recovery week." Your body sets the recovery schedule, not you.

@Alan_Couzens @whennotcycling This was a very insightful back and forth! Thanks you two!

@whennotcycling Same danger of any sort of "streak" challenge. Not doing what's optimal for the body because you don't want to give up "the streak". E.g. HRV starts tanking, training no longer of benefit but you keep rolling anyway. Best compromise would be utilizing support when rest is needed.

What are the strongest reasons why it's impossible/stupid/pointless to ride the men's Tour de France (possibly skipping final stage) then the women's Tour (all stages) by myself? (Assuming I have transfer support and am ok from surgery)

@Timodc Of all things, this is what he decided to ask? 🙄

I'm so sorry this is happening to you. Good luck in your quest to build a robot that hates gay families.

@feelthebyrn1 Do you keep spinning while sampling? Possible for the first turn point, but tougher for onset it 4mmol and beyond.

Cleaned up the presentation and took some pictures comparing Sept 22 and Dec 1 - this test: data and zones - compare tests - compare zones I could have done with 2 or 3 more steps this morning but had to take my daughter to school 1/4

@Alan_Couzens @fasttalklabs This was a great listen!

It's crazy just how slow endurance sports have been in implementing new better #AI models in the training process. Sadly, we've regressed from Banister's papers back in the 1970's! Here I chat with @fasttalklabs about the next step.. #NeuralNetworks fasttalklabs.com/fast-talk/neur…

@feelthebyrn1 @Treadstone_OPS @monsybyrn76 What's the ballpark for "base pace" here just to get a feel of the effort level and send-offs as I adjust these AWESOME swim sets for my levels? Thanks for sharing as always!

@Treadstone_OPS @monsybyrn76 You'll see her favorite elite patterns appear in the swims I've been using for my return to swimming When I write workouts, I base them off effort and rest interval I like to use progressive sets to help newer swimmers figure out their efforts & paces

Elite swim via @monsybyrn76 SCM 400 mixer, 300 drill/swim by 50, 200 choice, 100 kick 15x200 NO EXTRA REST, sorry, not sorry! • 3:00/2:50/2:40/2:40/2:50/3:00 • 3:00/2:50/2:40/2:40/2:50/3:00 • 3:00/2:50/2:40 Try to hold 2:30-2:35 100 EZ 3x300 Pull, Mellow on 4:10

HELP WANTED: Billion-dollar business seeking unpaid volunteers to help put on multi-day event on remote island. If interested, please book a flight to Kona and lodging. Volunteers will be rewarded with a cotton shirt they'll be required to wear and will sweat through in seconds.

@Alan_Couzens Wait, they lowered entry fee? 😂

This is ridiculous. Maybe the shareholders could take a .01% cut so that Ironman can afford to buy a few bags of ice and (perish the thought) *pay* some people to hold that ice. You know, so the athletes who are paying $1000 to compete in your race don't die in the process 🙄

@Alan_Couzens A well timed tweet after having spent the morning waffling about adjusting the evening session...

A reminder for athletes racing #Kona, the hay is pretty much in the barn at this point. You won't be able to add material fitness between now & the race, but you can certainly screw your race up trying to! alancouzens.com/blog/influence…

@Alan_Couzens ... intuition and physiology don't always align! 😊

@Alan_Couzens Do you implement a weighted moving average? I've been thinking about this recently when a few of my 7 day average numbers have been seemingly mismatched (pos and neg) with perception and more recent days' metrics. Intuitively days 5-7 shouldn't have the same weight as 1-4, but...

This is The Way.

@Alan_Couzens So bummed I missed this! Hoping for an opportunity in the near future. 🤞

WOW! Huge THANK YOU to all who signed up so fast You kept me (and my server) on our toes😊 I aim to open more slots in the coming weeks. So, if interested, please add your name to the waitlist form on the main page and I'll send an email your way when I do. Thanks everyone🙏

@Marc_Bertrand This Melky GRD happened years ago now and the rule wasn't changed. No idea what Vasgersian was talking about. youtu.be/KQUNqdhBc48

@Lockhart81 Hey Mike, need some advice for a wr spot as I head into the playoffs. Do I go Gallup, C. Ridley, or Pettis? Standard scoring. All seem like boom or bust...

@OnePlus_USA Laptop, charger (well not I have the battery life of the OnePlus!), thought journal, daily planner, refillable cup for all the coffee

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